What is the ideal distance between my feet in lying-down meditation?

The ideal distance between your feet in lying-down meditation, also known as Savasana or Corpse Pose, is typically hip-width apart. This position allows your body to relax fully while maintaining a natural alignment of the spine and joints. For most people, hip-width distance means placing your feet about 12-18 inches apart, depending on your body size. This spacing ensures that your legs are not straining inward or outward, which could create tension in the hips or lower back.\n\nTo begin lying-down meditation, find a quiet, comfortable space where you can lie flat on your back. Use a yoga mat or a soft surface to support your body. Start by lying down with your legs extended and your arms resting comfortably at your sides, palms facing up. Gently adjust your feet so they are hip-width apart, allowing your toes to naturally fall outward. This position helps your body feel grounded and balanced, which is essential for deep relaxation.\n\nOne common challenge beginners face is discomfort in the lower back when lying flat. If this happens, try placing a small cushion or folded blanket under your knees. This slight elevation can relieve pressure on the lower back and make the posture more comfortable. Another challenge is keeping the mind focused. To address this, practice a simple body scan technique: close your eyes and bring your attention to each part of your body, starting from your toes and moving upward. Notice any tension and consciously release it as you go.\n\nScientific research supports the benefits of lying-down meditation for reducing stress and improving mental clarity. A study published in the Journal of Clinical Psychology found that mindfulness practices, including Savasana, significantly reduce cortisol levels, the hormone associated with stress. By maintaining a proper posture, you enhance the effectiveness of the practice, as your body can fully relax and your mind can focus more easily.\n\nTo deepen your lying-down meditation, incorporate breath awareness. After settling into the posture, bring your attention to your natural breathing pattern. Notice the rise and fall of your chest and the sensation of air entering and leaving your nostrils. If your mind wanders, gently guide it back to your breath. This technique helps anchor your awareness in the present moment, promoting a sense of calm and focus.\n\nPractical tips for lying-down meditation include setting a timer for 10-20 minutes to avoid worrying about the time. Use a soft blanket to stay warm, as the body can cool down during relaxation. If you feel restless, try placing a weighted blanket over your body to provide a sense of grounding. Finally, practice regularly to build consistency and experience the cumulative benefits of meditation.\n\nIn summary, the ideal distance between your feet in lying-down meditation is hip-width apart, typically 12-18 inches. This posture supports relaxation and proper alignment, making it easier to focus and release tension. By addressing common challenges and incorporating breath awareness, you can enhance your practice and enjoy the scientifically proven benefits of reduced stress and improved mental clarity.